What's common between Cigarette and Carrots????

Nope, it’s not their cylindrical shape.

And no, it’s not that they both start with the letter “C”.

Answer?

Addiction!

That’s right!  It is actually possible to be addicted to carrots.

Compulsive carrot eating is rare but does exist.

Studies have not yet determined whether the addiction is directly related to the beta-carotene in the carrots or to the physical act of putting carrots to the mouth – a behavioural substitute for those who  had been fighting cigarette addictions in the past.

In any case, when faced with withdrawal, those who live with the addiction experience things very similar to the nicotine addict: 

• Nervousness
• Cravings
• Insomnia
• Irritability

Our chances of becoming addicted to carrots is probably quite low -  Personally, you’d have trouble getting me to eat just one.

If you are addicted to carrots, did you know that the chances of your skin turning orange is actually very high?....Hard to believe? 

This condition is appropriately called “Carotenaemia”.

Carrots are very rich in something called beta-carotene  – an orange-coloured pigment that is responsible for this change in complexion.

It is completely harmless, other than its visual impact on the skin’s colour, which goes away over time. It is also becoming more common, with reported cases tripling in the last few years.

Have we stumbled upon a safer alternative to sun-tanning? Well, probably not.

It’s not clear how many of them we would need to eat to affect our skin’s tone, but having an addiction to carrots would probably help.

Comfort food' soothes, but at the cost of health

The next time you reach out for macaroni, cheese or meatloaf when you feel low, give it a second thought. Because researchers say while comfort food may boost our mood, they are bad news for the arteries.

Some of these comfort foods are rich in saturated fat, which is blamed for forming plaque (clogging arteries), responsible for a host of potentially threatening ailments like cancer, stroke and heart diseases.

But do comfort foods actually work? Researchers say they do.

"For me personally, food has always played a big role in my family," says Jordan Troisi, graduate student at the University of Buffalo, US, who led the study. 

The study came out of the research programme of his co-author Shira Gabriel, which has looked at social surrogates that make people feel like they belong, reports the journal Psychological Science. 

In one experiment, in an attempt to make participants feel lonely, researchers had them write for six minutes about a fight with someone close to them. Others were given an emotionally neutral writing assignment. 

Finally, researchers had participants complete questions about their levels of loneliness. Writing about a fight with a close person made people feel lonely. 

But people who were generally secure in their relationships - something that was assessed before the experiment - were able to rescue themselves from loneliness by writing about a comfort food. 

"We have found that comfort foods are foods which are consistently associated with those close to us," says Troisi. "Thinking about or consuming these foods later then serves as a reminder of those close others." 

In another experiment, eating chicken soup in the lab made people think more about relationships, but only if they considered chicken soup to be a comfort food.

Add a dash of green to your diet

Including these in your diet will work wonders for you 

Almost everyone dislikes eating greens, whether it's the young or the old, men or women. Whether its spinach, rocket leaves or the dreaded bittergourd, most frown at the sight on them on their food plate. Greens are one of the healthiest foods available in nature. That's because they are packed with nutrients and vitamins. They are low in calories and have very negligible amount of fats. Here are some health benefits of greens we bet you weren't aware of... 

- Greens, especially leafy vegetables, are to be eaten in the raw form, if you want to get the best of their nutritional properties. Lettuce contains vitamin B6, C, E, folic acid and minerals like manganese and chromium. Romaine lettuce, which is a more dark green in colour in comparison to the iceberg variety is said to be more nutritious. If your hair isn't having an optimum growth, it is a good idea to consume lettuce as a regular part of your diet. 

- Mint contains a host of medicinal properties. To relieve headache, migraine, cold and stomach upsets, chew on some fresh mint leaves. Also, regular consumption of mint helps in flushing out toxins from the body. 

- Basil, also known as tulsi, is known to possess antioxidant properties and also boosts metabolism. It is great for the skin because it contains vitamin C, calcium, phosphorus and carotene. To relieve stomach ache or an upset stomach, chew fresh basil leaves. 

- Celery contains vitamins A and B, calcium, sodium and iron. Celery is said to have negative calories and digesting them burns more calories. They are good for people who want to lose weight. 

- Eating a diet that is rich in fruits and vegetables also keeps your eyes healthy. Spinach contains two pigments - lutein and zeaxanthin, that remove free radicals before they can harm the eyes sensitive tissues. 

10 ways to cut down calories

Use minimum oil for cooking

A small spoonful (5mL) of most cooking oils has more than 40 calories. So, use only a few drops while cooking.

Change the frying pan

Change your nonstick pans once the coating wears off. The expense is worth the calories saved.

Change your cooking style

All the foods that you eat fried can be eaten grilled, roasted, or steamed. This means oil-free cooking and considerable calories saved.

Have fruits instead of juices

Instead of having fruit juice at breakfast, have fruits. While an average orange has about 60 calories, a glass (250mL) of orange juice has more than 100 calories

Avoid colas and sodas

Soft drinks are an easy route through which calories sneak into your body. Avoid these sugary drinks and have more water instead.

Have low-fat desserts

Fruit smoothies, flavored ice candies, flavored yogurt are all relatively low calorie options. An appealing bowl of chilled mixed fruits can also help take your mind off the ice-cream.

Have toned dairy products

Low fat milk and yogurt has about half the calories as its full fat version. Instead of avoiding dairy altogether switch to the low fat variety.

Always eat from a plate

Make it a habit to put your food on a plate or bowl before you eat it. This means not eating handfuls directly from the bag.

Carry home-made snacks with you

Eat at home before stepping out or carry a homemade snack in your bag. Eat out only when you are eating-out.

Go slow and steady

Calorie cutting should be a slow and steady effort rather than the launch of a sudden war against food. Try to reduce and change your eating habits over a couple of weeks and not overnight

12 Indian foods that cut fat

You don't have to acquire a taste for olive oil, seaweed or soya to maintain a low-fat, healthy diet. Indian cuisine can be healthy too, if it's cooked with oil and ingredients that take care of your heart and health. 

Ayurveda suggests you include all tastes — sweet, sour, salty, pungent, bitter and astringent — in at least one meal each day, to help balance unnatural cravings. Here are 12 foods that can help you lose weight and gain health:

Turmeric : Curcumin, the active component of turmeric, is an object of research owing to its properties that suggest they may help to turn off certain genes that cause scarring and enlargement of the heart. Regular intake may help reduce low-density lipoprotein (LDL) or bad cholesterol and high blood pressure, increase blood circulation and prevent blood clotting, helping to prevent heart attack.

Cardamom : This is a thermogenic herb that increases metabolism and helps burn body fat. Cardamom is considered one of the best digestive aids and is believed to soothe the digestive system and help the body process other foods more efficiently.

Chillies : Foods containing chillies are said to be as foods that burn fat. Chillies contain capsaicin that helps in increasing the metabolism. Capsaicin is a thermogenic food, so it causes the body to burn calories for 20 minutes after you eat the chillies.

Curry leaves : Incorporating curry leaves into your daily diet can help you lose weight. These leaves flush out fat and toxins, reducing fat deposits that are stored in the body, as well as reducing bad cholesterol levels. If you are overweight, incorporate eight to 10 curry leaves into your diet daily. Chop them finely and mix them into a drink, or sprinkle them over a meal.

Garlic : An effective fat-burning food, garlic contains the sulphur compound allicin which has anti-bacterial effects and helps reduce cholesterol and unhealthy fats.

Mustard oil : This has low saturated fat compared to other cooking oils. It has fatty acid, oleic acid, erucic acid and linoleic acid. It contains antioxidants, essential vitamins and reduces cholesterol, which is good for the heart.

Cabbage : Raw or cooked cabbage inhibits the conversion of sugar and other carbohydrates into fat. Hence, it is of great value in weight reduction.

Moong dal : The bean sprouts are rich in Vitamin A, B, C and E and many minerals, such as calcium, iron and potassium. It is recommended as a food replacement in many slimming programmes, as it has a very low fat content. It is a rich source of protein and fibre, which helps lower blood cholesterol level. The high fibre content yields complex carbohydrates, which aid digestion, are effective in stabilising blood sugar and prevent its rapid rise after meal consumption.

Honey : It is a home remedy for obesity. It mobilises the extra fat deposits in the body allowing it to be utilised as energy for normal functions. One should start with about 10 grams or a tablespoon, taken with hot water early in the morning.

Buttermilk : It is the somewhat sour, residual fluid that is left after butter is churned. The probiotic food contains just 2.2 grams of fat and about 99 calories, as compared to whole milk that contains 8.9 grams fat and 157 calories. Regular intake provides the body with all essential nutrients and does not add fats and calories to the body. It is thus helpful in weight loss.

Millets : Fibre-rich foods such as millets - jowar, bajra, ragi, etc - absorb cholesterol and help increase the secretion of the bile that emulsifies fats.
Cinnamon and cloves: Used extensively in Indian cooking, the spices have been found to improve the function of insulin and to lower glucose, total cholesterol, LDL and triglycerides in people with type 2 diabetes. 

Steam Cooking

Steam has been used in China for cooking for thousands of years. Today, steaming remains an integral aspect of many Chinese and Asian kitchens. Compared to grilling and roasting, which requires a very hot sustained source of heat, steam calls for a less rigorous fire. The principle behind steaming is simple: When water reaches its boiling point of 212F, steam-the gaseous state of water-is produced. Trapped in a covered receptacle, the hot moist vapor rises upwards and produces a wet oven-like environment for food to cook in.

The benefits of steaming are numerous. Its basic preparation, minimal equipment and easy clean up make it an appealing way to cook for everyone. Once seasoned, vegetables, meats, fish and poultry are ready to eat right out of the steamer. Steaming maintains the integrity of flavor in foods. Poultry and meats that are traditionally boiled, roasted or braised have more flavors when steamed and don’t run the risk of drying out. A far higher level of nutrients, vitamins and minerals is retained than by other cooking methods. Steam cooking reduces Vitamin C in vegetables by 40% whereas boiling reduces it by 70% because it is lost in the cooking water. Steaming is also an excellent method for re-heating food without scorching it. Though steaming won’t achieve a deeply browned and caramelized finish on the exterior of food like dry heat does, it will produce a moist and deeply flavored dish. If you want to brown something, you can cook it twice by roasting or quick frying after it has been steamed.

Steaming requires very little equipment. The three essential components are a pot or wok of water, a rack, steamer basket, or dish to hold the food and a lid to keep the steam from escaping. A three-tier Chinese aluminum or bamboo steamer is the perfect tool, able to cook several dishes at once.

Steaming Tips:

• Steam needs to circulate freely so food must be arranged spaciously. Keep foods uniform in size to facilitate even cooking.
• Always steam in a plate deep enough to catch cooking juices. A 7- to 9-inch plate with curved, sloped sides (2 inches deep) is perfect. Wide-flared pasta or pie dishes will do the job.
• Do not allow the water generating the steam touch the food, or the food will boil and not steam. Suspend it at least 1 inch (2.5 cm) above the water. There should be enough water in the bottom throughout the steaming process. Top it off with boiling water when steaming for long periods to produce a constant supply of steam.
• Use the freshest vegetables and meats, especially seafood. Steam cooking exposes the best of fresh ingredients, and the worst of poor ingredients.
• When using steamer equipment, consult a manufacturer’s guide for cooking times, but adhere to basic cooking principles for each food. Check for doneness by looking for appropriate texture, color, consistency, shape and aroma. Continue to cook foods that are not cooked through or not cooked to your liking, despite having been cooked for the recommended cooking time. Steamed foods should be plump, moist and tender. Flesh of fish and shellfish will lose translucency and become opaque. Mollusks, such as clams and mussels, open when properly cooked. Vegetables will have good color and no graying. Grains will be fluffy and tender.
• Practice kitchen safety: Remember that steam is extremely hot. Protect hands and face when raising a lid or cover.
• Modify heat according to the nature of food being steamed. An intense or rolling boil can cook too fast, causing some delicate proteins such as fish fillets to contract.
• If steaming is used as a preliminary cooking technique, heat only until food reaches a par-cooked state. Remove immediately and plunge into cold water to stop cooking.
• Always defrost frozen meats, fish and poultry before cooking, to allow for correct and complete cooking within the recommended times.

Diet for managing high uric acid

Purines are organic compounds, which create uric acid on breakdown in the body. While your body needs uric acid for blood vessel health and other processes, a buildup of excess uric acid can lead to gout, diabetes and even cardiovascular disease. Purines consumed in the diet account for about 50 percent of the uric acid produced in the body. Therefore, avoiding foods high in purines or following a modified purine diet may help improve uric acid levels.

Chocolate and cocoa are low in purines and thus, help lowering uric acid.


Restrict meat/fish/poultry intake

Avoid alcohol and processed foods

Drink 8-10 glasses of water a day

Eat plenty of fruits and vegetables

Restrict organ meats such as liver, kidney, heart

Have fresh cherries, strawberries, blueberries and other red-blue berries

Bananas are good for those with high uric acid

Tomatoes help remove toxins, especially uric acid, from the system.

Include vegetables including cabbage and parsley into your diet.

Foods high in bromelain like pineapple also help lowering uric acid.

Foods high in vitamin C like red cabbage, red bell peppers, tangerines, mandarins, oranges, potatoes reduce uric acid levels by increasing its excretion in the urine.

Consuming low-fat dairy products and a moderate amount of protein also helps.

Have complex carbohydrates like breads and cereals

Exercise regularly

Those with high uric acid can also have coffee and tea

Being overweight appears to be the most common determining factor for excess uric acid production. Therefore, it is very important to maintain a healthy weight. Consider the calorific value of the foods that do not contain purines and aim to eat a healthy well-balanced diet. Fatty foods such as butter and cream should be avoided. When you begin to lose weight, the kidneys are more able to eliminate uric acid and in some cases, the production of uric acid by the liver is also reduced.

THE ANTI -CANCER DIET

12 DIETARY CHANGES THAT WILL LOWER YOUR CANCER RISK

Some foods actually contribute to the development of cancer; other foods lessen the risk. The following anti-cancer diet greatly lowers your risk of colorectal cancer and nearly all other types of cancers. It can also prevent cardiovascular disease. For people with a genetic tendency toward colorectal cancer, it is not just an option, it's a life saving necessity. 

1. Keep your diet low in total fat and very low in saturated fats.

There are at least two ways in which dietary fat contributes to cancer. First, tumor cells need low density lipoproteins (LDL's) to grow. Therefore, a diet that helps to lower LDL levels could keep potentially cancerous cells from growing. Eating fat also stimulates the production of bile, which is needed to digest fat. If a lot of bile is allowed to stagnate in the large intestine for a long period of time, it's converted into apcholic acid, a proven carcinogen. Here are tips for eating not only less fat, but eating the right fats: 

Eat less total fat. Limit your daily fat intake to no more than 20 percent of your total food calories. This means that if you average 2,500 calories a day, fat should provide no more than 500 of these calories. This means you should eat around 55 grams of fat per day, maximum. (On a 2,000 calories per day diet, you would eat about 45 grams of fat.) 

Eat the right fat. Eating the wrong kinds of fat may be even more cancer-causing than eating too much fat. Cancer researchers became aware of this fat fact when they noticed that the incidence of most cancers is less in some cultures who actually have a high-fat diet, such as Eskimos (who eat a lot of seafood rich in omega 3 fatty acids) and the Mediterranean diet (which is plant-based, but high in monounsaturated oils). Some fats don't contribute to cancer and may in fact have some anticancer properties: 

o Unsaturated fats, found in plant foods, such as legumes 
o Vegetable oils that are high in monounsaturated fats, such as olive (Greek women who tend to eat a diet rich in olive oil have a very low incidence of breast cancer) and canola oil. A 1998 study showed that men who eat less animal fat and more vegetable fat in their diets had less prostate cancer. 
o Seafood, such as salmon and tuna, that is high in omega 3 fatty acids 
o Oils that contain more omega 3 than omega 6 fatty acids, such as flaxseed, pumpkin seed, canola, soybean (not hydrogenated), walnut, safflower, sunflower, sesame, and virgin olive oils. (Heating vegetable oils at high temperatures can change fatty acids and make them carcinogenic. Peanut oil and extra virgin olive oil stand up best to cooking, but try not to boil them. It helps to keep stirring stirfrys so the oil doesn't get burnt.) 


Don't eat bad fats. Avoid oils high in saturated fats, such as palm, palm kernel, coconut, and cottonseed oils. Hydrogenated fats (those that have been chemically changed from unsaturated to saturated fats), are potentially carcinogenic. Adding hydrogen to a fat molecule may enable the molecule to interfere with the normal metabolism of cells in the body, setting the cell up for cancerous changes. So get used to reading labels. If any food contains "hydrogenated" or "partially hydrogenated" fats, leave it on the shelf. 

"MORE LEAN - LESS CANCER"


2. Increase Your Fiber Intake.

In all the research between food and cancer, the evidence for a relationship between a high fiber diet and lower chances of colorectal cancer is the most conclusive.
Fiber moves potential carcinogens through the intestines faster, decreasing the contact time between carcinogens and the intestinal wall. The less exposure to carcinogens, the less chance of colon cancer. Besides pushing them through faster, fiber binds carcinogens, keeping them away from the intestinal wall. Fiber also absorbs bile acids, keeping them from acting on bacteria to produce fecapentanes ,the cancerous substances that are formed by decaying foods within the colon.
There are about twenty of these compounds that can mutate colon cells into cancerous cells. Fiber also promotes the growth of healthy bacteria in the intestines, which crowd out the undesirable bacteria that produce fecapentanes. A high fiber diet seems particularly protective against cancer in persons who have a hereditary risk of developing precancerous colorectal polyps. 

Based on both these scientific and common sense findings, we suggest you eat at least 25 grams of fiber a day. Best anticancer fiber sources are: wheat bran, kidney beans, garbanzo beans, navy beans, whole wheat, whole grains, legumes, whole grain bread, and prunes. 
Use whole grain breads instead of white bread (white bread is junk bread). Eat beans regularly (try a salad composed of kidney beans, garbanzo beans, broccoli, and other raw vegetables). Have a big bowl of high fiber bran cereal for breakfast. 



3. Eat lots of raw fruits and vegetables.

The consensus of the hundreds of studies exploring the link between diet and cancer is that eating more fruits and vegetables reduces the risk of all types of cancers. 
Eating more fruits and vegetables decreases your appetite for fatty foods, which themselves increase the risk of cancer. Plants also contain phytochemicals . 
Substances that may help your body fight cancer. The five major classes of compounds that occur in fruits and vegetables as natural blocking agents against carcinogens are: phenols, indols, flavones, cumines, and isothiocyanates. These neutralizing agents prevent carcinogens from reaching critical target sites within the cell. The vegetables most important to reducing the risk of cancer are the cruciferous vegetables : broccoli, cabbage, brussel sprouts, mustard greens, kale, and cauliflower. These vegetables contain three cancer-protective biochemicals: sulforaphane, which not only boosts immunity but blocks enzymes that draw carcinogens into healthy cells; compounds that prevent the formation of carcinogenic nitrosamines in the intestines; and indoles, which lessen the risk of breast cancer. 
Researchers estimate that eating lots of cruciferous vegetables could lower your risk of breast and colon cancer by 40 percent. Making your main meal, such as lunch, a huge salad (with no more than a tablespoon of vegetable oil as a dressing) would be one of the healthiest habits you could get into. Best salad sources of anti-cancer nutrients are: dark green leafy spinach (instead of iceberg lettuce, which is nutritionally useless), broccoli, tomatoes, red peppers, kidney beans, and garbanzo beans. As an added benefit sprinkle your salad with a bit of garlic , which has also been shown to have health-promoting and possibly anti-cancer properties. In addition, phytoestrogens from plant foods, especially cruciferous vegetables, can lower the risk of estrogen-dependent cancers, such as breast cancer. The phytoestrogens fill estrogen receptor sites on cells, keeping the cancer-causing estrogen from promoting the growth of malignant cells. 

NUTRITIP:
An Anti-Cancer Salad
Antioxidants, such as vitamin C and E and beta carotene, seem to have a synergistic effect when taken together. So, eating lots of fruits and vegetables in a salad together produces a greater anti-cancer effect than eating each one individually.

4. Switch from red meat to seafood.

Populations who eat the most red meat and fat in their diet have the highest incidence of colon cancer. My fifty years of eating steaks, cheeseburgers, and french fries was not worth the price of getting cancer. Instead of red meat being the main course, let it be an accent in a dish based on vegetables or grains, such as stirfry or pasta. 


Current research suggests a combination of factors. High fat diets increase the excretion of intestinal bile acids, which act as tumor promoters. Some processed meats contain nitrosamines , which can be carcinogenic to the colon. Also, compared with vegetarians, meat-eating persons have different colonic flora. The effects of the meat may cause intestinal bacteria to transform bile acids into potential carcinogens. 

Not only can red meat itself be carcinogenic, but how you prepare it can also elevate the cancer risk. Grilling under high heat (such as searing or flame-cooking meat to well- done) can release carcinogens into the meat called heterocyclicamines, which can damage cellular DNA. Poaching , stewing, microwaving , or slow low-heat cooking releases fewer carcinogens. 

5. Switch from an animal-based diet to a plant-based diet.

The most compelling research linking diet to cancer are studies of groups of people who have primarily plant-based diets, for example vegetarians and Seventh Day Adventists, and who have a much, lower risk of cancer. One of the theories on the high incidence of cancer in modern times is the belief that the switch from plant based to animal based diets correlates with the increase in cancer. Plant food / less cancer correlation is primarily due to three health-promoting factors: Plants have less fat, more fiber, and more phytonutrients. Besides providing the anti-cancer properties of fiber, legumes (such as seeds, rice, soy beans, beans, and chick peas) contain anticancer properties called protease inhibitors, which have been shown to reduce the growth of breast, colon, and skin cancers in experimental animals. 

6. Eat more soy products.

Soy is a more healthful source of protein than meat. The primary anti- cancer value of soy seems to come from phytonutrients (for example, isoflavones) which inhibit the growth of new blood vessels necessary for tumor survival. Soy also protects against colon cancer by blocking the carcinogenic effects of bile acids (a process called angiogenesis). Isoflavones also help regulate the production of sex hormones, which could affect the risk of prostate and breast cancer. Studies have shown that women who eat more soy foods have less risk of breast cancer. Don't rely on highly-processed soy foods, such as soy burgers, soy sauce, and soy beverages to contain a lot of cancer-fighting isoflavones. 

One serving of soy (equal to a 1/2 cup of cooked soybeans, tofu, tempeh, or one cup of soy milk) a day can lessen the risk of cancer. 

GENISTEIN CONTENT IN SOY
The isoflavone in soy that has the most potent anticancer properties is genistein. The highest content of genistein is found in these soy foods, rated from highest to lowest: 

Soy Food Genistein Content (milligrams/100 grams)

Soy flakes-156
Soy nuts- 94
Soy flour-94
Soybeans, roasted-87
Tofu, firm-5 to 30
Soy burgers-20 (varies)
Soy milk-4 to10



7. Change your oils.

Oils that are rich in omega-3 fatty acids (i.e., fish and flax oils) have anti-cancer properties. Omega 3 fatty acids, such as those found in oily fish and flax seeds, help produce cancer-fighting phytochemicals. Flax oil also contains the anticancer phytonutrient lignans. Best protection against cancer is a diet that contains more omega 3 than omega 6 fatty acids. 

Coldwater fish, such as salmon and tuna, are high in omega-3 fatty acids. Most vegetable oils (except flax oil) contain little omega 3 fatty acids and a lot of omega 6 fatty acids. take one tablespoon of flax seed oil a day, which mixes beautifully in a yogurt shake or as a salad dressing. 

Monounsaturated oils, such as olive oil, also play a role in cancer prevention. Populations with an olive oil -rich diet, such as Mediterranean cuisine, have a lower incidence of cancer. 


8. Eat foods containing calcium.

Studies have shown that populations with a high intake of calcium (e.g., people in Sweden) have a lower incidence of colorectal cancer. Calcium controls the multiplication of epithelial cells lining the colon. When these cells proliferate at a fast rate, the risk of cancer increases. Calcium also binds cancer-producing bile acids and keeps them from irritating the colon wall. 

To lower your risk of colorectal cancer, consider taking between 500 and 1,000 milligrams of calcium carbonate or calcium citrate daily, depending on how much calcium you get from food each day. Best sources of calcium are dairy products, such as yogurt, and bony fish. 


9. Eat a diet high in antioxidants.

While there are many unsubstantiated claims about the benefits of antioxidants, there is reliable scientific evidence that beta carotene, vitamin C and vitamin E definitely lower the risk of colorectal cancer. Fruits and vegetables are the main sources of these naturally occurring antioxidants. 

Antioxidants protect against cancer in several ways:
o They protect the membrane of intestinal cells. 
o They prevent free-radical reactions that can cause bowel contents to be carcinogenic 
o They prevent faulty metabolism in the cell, which can predispose a cell to becoming carcinogenic. 
Beta carotene. Beta carotene fights against cancer by both boosting the immune system and releasing a specific chemical called tumor necrosis factor. Beta carotene can block the growth of potentially cancerous cells. The recommended cancer prevention dose of beta carotene is 15 to 25 mg. per day (around 30,000 IU). 

Best sources of beta carotene are sweet potatoes, carrots, cantaloupe, pumpkins, butternut and other types of winter squash, spinach, broccoli, mango, and papaya. Eating pink grapefruit (which contains beta carotene) instead of white grapefruit gives you a beta carotene boost. You could get enough protective beta carotene each day by eating: half a sweet potato, half a cup of pumpkin, two medium-size carrots, 1.5 cups of cooked spinach, or two medium-size mangos. 

Best sources of beta carotene are these: 
o carrots - 1 carrot contains 4.4 milligrams 
o sweet potatoes - 1 medium contains 12 milligrams 
o butternut and other types of winter hard-shell squash - 1/2 cup contains 2.4 milligrams 

Tomatoes contain lycopene, which enhances the absorption and utilization of beta carotene, so eating tomatoes with beta carotene-rich foods provides an added boost. Carrots and tomatoes are a good combination. 

Vitamin C. A big dose of vitamin C fights the big "C." Studies have shown that persons with the highest intake of vitamin C have the lowest incidence of intestinal cancers. Vitamin C blocks the formation of nitrosamines in the gut. These are potent carcinogens made from nitrates and nitrites found in food, especially processed meats. Vitamin C also boosts the immune system by increasing the production of lymphocytes. Best sources of vitamin C are fresh fruits and vegetables. Taking 1,000 to 2,000 milligrams of vitamin C daily may have anticancer benefits. 

Vitamin E. The anti-cancer properties in vitamin E are similar to vitamin C. Studies suggest a dose of 200 to 400 IU a day, which is nearly impossible to get from foods. You may get less than ten percent of this amount from even the best diet. 

NUTRITIP:

Natural vs. Synthetic E
Whether or not natural vitamin E from foods or the factory-made vitamin is biologically better is still a subject of debate, yet the natural vitamin E may be more biologically active. Natural vitamin E is recognized on the package label by the "d" prefix or "d-alpha tocophenol;" the synthetic compound will have a "dl" prefix.


10. Don't forget your flax.

Flaxseeds contain two cancer-preventive compounds: omega 3 fatty acids and lignans, which may reduce the risk of breast cancer and colon cancer. Ground flaxseeds, because they contain both the fiber and the oil, have more potent anticancer properties than flax oil alone. Cancer researchers suggest 25 grams of ground flaxseeds a day. You can grind your own in a coffee grinder or purchase pre-ground flaxseed meal, which mixes well in smoothies or sprinkled like bran flakes over yogurt and cereal. 


11. Drink less alcohol.

Alcohol consumption slightly increases the risk of colorectal cancer, and the alcoholic beverage with the strongest link to colon cancer is beer. Beer is thought to contain nitrosamines, a carcinogen or pre-carcinogen that is activated in the intestines. Tannins are a carcinogenic compound that is found in red wine and some coffee and tea. While red wine is touted to have health-promoting properties, due to the natural phytonutrients that are found in the grape skin, you're better off simply eating the grapes. 


12. Eat other anti-cancer nutrients.

Increasing several other daily nutrients can also lower your risk of cancer. 

Vitamin D . Vitamin D, which you get from exposure to sunshine (around 10 to 15 minutes a day) and from vitamin D-fortified milk and other foods, has anticancer properties. It suppresses angiogenesis, the formation of new blood vessels that nourish the growth of tumors. The rates of breast, prostate, and colon cancer are lower in climates that have the most sunshine. Low levels of vitamin D have been found in some people with colon cancer. Women whose diets are high in vitamin D have a lower risk of breast cancer. 

Selenium. This overlooked mineral is a potent antioxidant or scavenger of carcinogenic free radicals. Studies have shown a lower incidence of colon cancer in people taking selenium supplements in the range of 100 to 200 mcg a day. Studies have shown that persons who have lower levels of selenium in their blood are more likely to have colon polyps, and those with higher levels of selenium have much less of a chance of getting cancer. Selenium is most effective when taken along with foods or supplements that are high in vitamin E. Consider taking 100 mcg of selenium a day as a supplement. 

Best sources of selenium in food are fish (especially red snapper) lobster, shrimp, whole grains, and vegetables, depending on the selenium content of the soil they're grown in. Other sources include: brown rice, cottage cheese, lambchops, chicken (white meat), sunflower seeds, and garlic. 

THE TOP ANTI-CANCER FOODS

Anti-cancer vegetables:

• Broccoli, Brussels sprouts, Cauliflower
• Cabbage ,Red Cabbage
• Carrots 
• Eggplant (Aubergine) 
• Red Beets
• Spinach
• Green beans 
• Onions (red) 
• Peppers (especially red bell peppers)
• Radishes 
• Soy Products (like tofu)
• Squash (pumpkin)
• Sweet potatoes 
• Tomatoes 
• Yams (raja- ala)
• Topioca (maniyoc)
• Mushrooms

Anti-cancer fruits: 
• Acai
• Apricots 
• Tomato
• Pomegranate
• Blueberries 
• Grapefruit 
• Raisin and Grapes 
• Lemons & Oranges
• Cranberries
• Mangoes 
• Papayas 
• Avocados
• Peaches 
• Strawberries
• Apple
• Pears
• Watermelon 

Other Anti-cancer foods:
• Sea Food
• Turmeric
• Garlic
• Flax seeds
• Whole Wheat
• Dark Chocolate
• Red Wine
• Rosemary
• Green Tea and Black Tea



ANTI CANCER FOODS – EXPLAINED

Sea Food- The most powerful anti-cancer food of all is, of course, a daily helping of seafood - for the complete range of the 72+ natural trace elements, without which we cannot help but sicken - and worse. So, since seafood is the only readily available food hereabouts which still contains the complete natural range of the 72 nutritional elements, a daily helping of seafood is your most powerful and most effective weapon against cancer.

Tomatoes- contain lycopene, an antioxidant that attacks roaming oxygen molecules, known as free radicals, that are suspected of triggering cancer. It appears that the hotter the weather, the more lycopene tomatoes produce. They also have vitamin C, an antioxidant which can prevent cellular damage that leads to cancer. Watermelons, carrots, and red peppers also contain these substances, but in lesser quantities. It is concentrated by cooking tomatoes. Scientists in Israel have shown that lycopene can kill mouth cancer cells. An increased intake of lycopene has already been linked to a reduced risk of breast, prostate, pancreas and colorectal cancer. (Note: Recent studies indicate that for proper absorption, the body also needs some oil along with lycopene.)

Blueberries- In addition to plenty of flavenoids - the rich pigment of the berries - which has repeatedly shown to protect against several cancers, blueberries may also hold "the secret of youth". In a study published in Journal of Neuroscience, investigators found that elderly rats fed the human equivalent of at least 1/2 cup of blueberries per day, improved in balance, coordination and short term memory. A normal serving consists of one cup. Like other fruits and vegetables - and particularly so the 'dark' ones - blueberries contain chemicals that act as antioxidants, now believed by scientists to protect the body against "oxidative stress," one of several biological processes that cause aging.

Spinach- Also one of the "dark" vegetables, spinach is also a rich source of vitamin C, beta-carotene - both are potent antioxidants - as well as folic acid, now discovered to be so vital to our health that the US Dept. of Health has mandated that it is added to flour. In several studies (University of Minnesota, Environmental Health Services, and others), it has been found that people who include two or more servings of spinach per week in their nutrition have considerably lower lung and breast cancer rates. 

Garlic- has immune-enhancing allium compounds (dialyl sultides) that appear to increase the activity of immune cells that fight cancer and indirectly help break down cancer causing substances. These substances also help block carcinogens from entering cells and slow tumor development. Diallyl sulfide, a component of garlic oil, has also been shown to render carcinogens in the liver inactive. Studies have linked garlic — as well as onions, leeks, and chives — to lower risk of stomach and colon cancer. Dr. Lenore Arab, professor of epidemiology and nutrition at the UNC-CH (University of North Carolina at Chapel Hill) schools of public health and medicine and colleagues analyzed a number of studies and reported their findings in the October 2000 issue of the American Journal of Clinical Nutrition. According to the report, people who consume raw or cooked garlic regularly face about half the risk of stomach cancer and two-thirds the risk of colorectal cancer as people who eat little or none. Their studies didn't show garlic supplements had the same effect. It is believed garlic may help prevent stomach cancer because it has anti-bacterial effects against a bacterium, Helicobacter pylori, found in the stomach and known to promote cancer there. 

Whole Wheat- In a recent study at the University of Iowa, scientist found that the more whole grain there is in a woman's diet, the lower her risk of breast cancer, as well as heart disease. In this study, as well as an analysis of 40 other studies on 20 kinds of cancer, investigators established that consumers of whole wheat products (bread, pasta, cereals) have a 33% lower risk of these diseases than those who do not eat whole wheat products.

Oranges and Lemons- contain Iimonene which stimulates cancer-killing immune cells (lymphocytes, e.g.) that may also break down cancer-causing substances.Regular consumption of oranges is associated with significantly lower lung and stomach cancers.
Strawberries- In a study tracking the diet and health of 1.271 people, researchers at the Harvard School of Health found that people who love strawberries have a 70% lower incidence of cancer. But, and as many other studies have shown, the same holds true for all other colourful and deeply coloured berries, such as cranberries, raspberries, blackberries, blueberries, red and purple grapes, and so forth.

Beans- Much recent research in the food sciences has established that all kinds of beans are loaded with protease inhibitors, compounds that make it hard for cancer cells to invade adjacent tissue. Fava beans contain much herein, which has shown to block carcinogens in the digestive tract. And soy beans are especially rich in isoflavones, which appears to reduce the risk of breast cancer by blocking the tumor-growing influence of estrogen. Lentils also belong to the bean family, and are one of the tastiest, most versatile, and easiest to prepare beans.

Avocados- are rich in glutathione, a powerful antioxidant that attacks free radicals in the body by blocking intestinal absorption of certain fats. They also supply even more potassium than bananas and are a strong source of beta-carotene. Scientists also believe that avocados may also be useful in treating viral hepatitis (a cause of liver cancer), as well as other sources of liver damage.

Broccoli, cabbage, and cauliflower- have a chemical component called indole-3-carbinol that can combat breast cancer by converting a cancer-promoting estrogen into a more protective variety. Broccoli, especially sprouts, also have the phytochemical sulforaphane, a product of glucoraphanin - believed to aid in preventing some types of cancer, like colon and rectal cancer. Sulforaphane induces the production of certain enzymes that can deactivate free radicals and carcinogens. The enzymes have been shown to inhibit the growth of tumors in laboratory animals. However, be aware that the Agriculture Department studied 71 types of broccoli plants and found a 30-fold difference in the amounts of glucoraphanin. It appears that the more bitter the broccoli is, the more glucoraphanin it has. Broccoli sprouts have been developed under the trade name BroccoSprouts that have a consistent level of sulforaphane - as much as 20 times higher than the levels found in mature heads of broccoli. 

Carrots- contain a lot of beta carotene, which may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast. Some research indicated beta carotene may actually cause cancer, but this has not proven that eating carrots, unless in very large quantities - 2 to 3 kilos a day, can cause cancer. In fact, a substance called falcarinol that is found in carrots has been found to reduce the risk of cancer, according to researchers at Danish Institute of Agricultural Sciences (DIAS). Kirsten Brandt, head of the research department, explained that isolated cancer cells grow more slowly when exposed to falcarinol. This substance is a polyacethylen, however, so it is important not to cook the carrots. 

Chili peppers (Red peppers)- contain a chemical, capsaicin, which may neutralize certain cancer-causing substances (nitrosamines) and may help prevent cancers such as stomach cancer. 

Figs- apparently have a derivative of benzaldehyde. It has been reported that investigators at the Institute of Physical and Chemical Research in Tokyo say benzaldehyde is highly effective at shrinking tumors, though I haven't seen this report. In addition, the U.S. Department of Agriculture says figs, which contain vitamins A and C, and calcium, magnesium and potassium, may curtail appetite and improve weight-loss efforts. Fig juice is also a potent bacteria killer in test-tube studies.

Flax- contains lignans, which may have an antioxidant effect and block or suppress cancerous changes. Flax is also high in omega-3 fatty acids, which are thought to protect against colon cancer and heart disease. 

Grapefruits, like oranges and other citrus fruits, contain monoterpenes, believed to help prevent cancer by sweeping carcinogens out of the body. Some studies show that grapefruit may inhibit the proliferation of breast-cancer cells in vitro. They also contains vitamin C, beta-carotene, and folic acid.

Grapes, red contain bioflavonoids, powerful antioxidants that work as cancer preventives. Grapes are also a rich source of resveratrol, which inhibits the enzymes that can stimulate cancer-cell growth and suppress immune response. They also contain ellagic acid, a compound that blocks enzymes that are necessary for cancer cells - this appears to help slow the growth of tumors.
Studies show that consumption of green and yellow leafy vegetables has been associated with lower levels of stomach cancer.

Kale has indoles, nitrogen compounds which may help stop the conversion of certain lesions to cancerous cells in estrogen-sensitive tissues. In addition, isothiocyanates, phytochemicals found in kale, are thought to suppress tumor growth and block cancer-causing substances from reaching their targets.

Mushrooms - There are a number of mushrooms that appear to help the body fight cancer and build the immune system - Shiitake, maitake, reishi, Agaricus blazei Murill, and Coriolus Versicolor. These mushrooms contain polysaccharides, especially Lentinan, powerful compounds that help in building immunity. They are a source of Beta Glucan. They also have a protein called lectin, which attacks cancerous cells and prevents them from multiplying. They also contain Thioproline. These mushrooms can stimulate the production of interferon in the body. 

Nuts - contain the antioxidants quercetin and campferol that may suppress the growth of cancers. Brazil nut contains 80 micrograms of selenium, which is important for those with prostate cancer. 

Papayas- have vitamin C that works as an antioxidant and may also reduce absorption of cancer-causing nitrosamines from the soil or processed foods. Papaya contains folacin (also known as folic acid), which has been shown to minimize cervical dysplasia and certain cancers.

Raspberries- contain many vitamins, minerals, plant compounds and antioxidants known as anthocyanins that may protect against cancer. Black raspberries are rich in antioxidants, thought to have even more cancer-preventing properties than blueberries and strawberries. 

Red wine- even without alcohol, has polyphenols that may protect against various types of cancer. Polyphenols are potent antioxidants, compounds that help neutralize disease-causing free radicals. Also, researchers at the University of North Carolina's medical school in Chapel Hill found the compound resveratrol, which is found in grape skins. It appears that resveratrol inhibits cell proliferation and can help prevent cancer. However, the findings didn't extend to heavy imbibers, so it should be used in moderation. In addition, alcohol can be toxic to the liver and to the nervous system, and many wines have sulfites, which may be harmful to your health. You should probably switch to non-alcoholic wines.

Rosemary- may help increase the activity of detoxification enzymes. An extract of rosemary, termed carnosol, has inhibited the development of both breast and skin tumors in animals. We haven't found any studies done on humans. Rosemary can be used as a seasoning. It can also be consumed as a tea: Use 1 tsp. dried leaves per cup of hot water; steep for 15 minutes. 

Seaweed and other sea vegetables- contain beta-carotene, protein, vitamin B12, fiber, and chlorophyll, as well as chlorophylones - important fatty acids that may help in the fight against breast cancer. Many sea vegetables also have high concentrations of the minerals potassium, calcium, magnesium, iron, and iodine.

Soy products- like tofu contain several types of phytoestrogens — weak, nonsteroidal estrogens that could help prevent both breast and prostate cancer by blocking and suppressing cancerous changes. There are a number of isoflavones in soy products, but research has shown that genistein is the most potent inhibitor of the growth and spread of cancerous cells. It appears to lower breast-cancer risk by inhibiting the growth of epithelial cells and new blood vessels that tumors require to flourish and is being scrutinized as a potential anti-cancer drug. However, there are some precautions to consider when adding soy to your diet. Eating up to 4 or 5 ounces of tofu or other soy a day is probably ok, but research is being done to see if loading up on soy could cause hormone imbalances that stimulate cancer growth. As a precaution, women who have breast cancer or are at high risk should talk to their doctors before taking pure isoflavone powder and pills, extracted from soy. 

Sweet potatoes- contain many anticancer properties, including beta-carotene, which may protect DNA in the cell nucleus from cancer-causing chemicals outside the nuclear membrane.

Teas: Green Tea and Black Tea- contain certain antioxidants known as polyphenols (catechins) which appear to prevent cancer cells from dividing. Green tea is best, followed by our more common black tea (herbal teas do not show this benefit). According to a report in the July 2001 issue of the Journal of Cellular Biochemistry, these polyphenols that are abundant in green tea, red wine and olive oil, may protect against various types of cancer. Dry green tea leaves, which are about 40% polyphenols by weight, may also reduce the risk of cancer of the stomach, lung, colon, rectum, liver and pancreas, study findings have suggested.

Turmeric- (curcuma longa), a member of the ginger family, is believed to have medicinal properties because it inhibits production of the inflammation-related enzyme cyclo-oxygenase 2 (COX-2), levels of which are abnormally high in certain inflammatory diseases and cancers, especially bowel and colon cancer. In fact, a pharmaceutical company Phytopharm in the UK hopes to introduce a natural product, P54, that contains certain volatile oils, which greatly increase the potency of the turmeric spice. 

Apple- An Apple a Day May Keep the Cancer Doctor Away 
Pectin, the fiber in apple skin, is fermented in the intestines, producing short- chain fatty acids that prevent the growth of harmful bacteria. They also nourish the cells of the intestinal lining, making them more resistant to becoming cancerous.